1. Let Yourself Feel (Again)
When trauma returns, especially when it’s something you thought you’d already conquered, it can feel exhausting and overwhelming to have to go through it all over again. But part of the healing process is acknowledging that revisiting those emotions is okay, even if it feels unfair. Let yourself feel the frustration of retaking this journey—the “Why me? Why us?” thoughts that naturally arise. You might feel anger that you’re in this space once more or sadness that the weight you carried years ago has found its way back.
It’s important to honor those feelings rather than rush to push them aside. You’re not starting from the beginning, even if it feels like it. This time, you’re better equipped—you’ve done this before, and you’ve learned. But still, it’s valid to feel the heaviness of having to walk through this path again. Give yourself the space to experience all the emotions that come with it. Allowing yourself to feel those emotions fully is the first step in moving through them rather than letting them build up. By honoring the feelings that arise, you’re continuing the work of healing, even if the process feels repetitive.
2. Reach Out for Support
You don’t have to face this alone. Trauma has a way of making us feel isolated as if no one can truly understand the depth of our pain. But isolation only amplifies the weight of what you’re going through. Reaching out to someone you trust—a friend, family member, therapist, or support group—can make all the difference (3). Simply talking about what you’re experiencing can bring immense relief. Sometimes, hearing someone say, “I get it” or “I’m here for you” can ease the burden. Honestly, this time around, we were quick to connect with close friends and family, knowing full well that if we were to do this again, it was going to be our faith, family, and closest friends that would aid in seeing us through. To those individuals, a big “Thank You!”
Sharing your thoughts and emotions allows you to externalize them rather than letting them simmer internally. It can give you a fresh perspective, helping you realize you’re not alone in this experience. The people around you may offer insights, comfort, or just the space to listen, which can lighten your emotional load.
3. Recommit to Self-Care
Recommitting to self-care isn’t just about repeating what worked in the past; it’s about reassessing where you are now and finding practices that suit your current needs (4). Grounding techniques like deep breathing or meditation can help you stay present when overwhelming emotions try to pull you back into past trauma. At the same time, mindfulness allows you to observe your thoughts without judgment, giving you space to process them. Journaling can also be a powerful outlet for externalizing your emotions, helping you better understand how they affect you and identify potential triggers.
Physical activity is another crucial component of self-care, as trauma often manifests in the body. Whether through yoga, walking, or more vigorous exercise, movement can release built-up tension and remind you of your strength. If the self-care strategies that once worked for you aren’t as effective, don’t hesitate to explore new tools. Healing is an ongoing, evolving process; your self-care should also adapt. Whether it’s therapy, creative expression, or spending time in nature, listening to what your body, mind, and spirit need will help you find stability in the midst of resurfacing trauma.
4. Consider Returning to Therapy
When trauma resurfaces after years of healing, it can feel like a setback. Returning to therapy during this time can be incredibly important. Even though you’ve done the work before, new layers of the trauma may emerge, or different life stages can bring up emotions that weren’t present or fully explored in the past. A therapist can help you uncover these hidden layers and guide you through processing them in a way that fits your current emotional and mental state.
Moreover, a recent recurrence of trauma often brings new challenges and feelings that weren’t part of your experience before—perhaps a more profound sense of frustration, anxiety, or even confusion about why the trauma has returned. Therapy can provide tools to handle these new emotional responses, helping you find balance and resilience. Revisiting therapy isn’t a step backward; it’s a way to continue growing and strengthening your healing process, addressing new emotions or circumstances. If trauma has reappeared after years of seeming closure, going back to therapy can offer fresh insights, personalized strategies, and the reassurance that you don’t have to face this on your own.
Just a few more words…
If you find yourself facing a situation where past trauma suddenly resurfaces, it’s essential to reach out and talk about it. This was one of the driving reasons why Colleen and I started New Heights Counseling nearly three years ago—to provide our community with the support and resources needed to navigate trauma. Based in Fort Walton Beach, FL, New Heights Counseling strives to be a premier trauma counseling practice, offering evidence-based therapeutic approaches like Eye Movement Desensitization and Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Trauma-Informed Care (TIC), and Emotionally Focused Therapy (EFT). Each of these modalities is designed to help you process trauma in ways that meet your specific needs, addressing not just the initial trauma but also the ongoing emotional responses that may arise over time.
Our therapists are trained in these methods and ready to guide you through the healing process, whether it’s your first time seeking help or dealing with the resurfacing of old wounds. You don’t have to face it alone. Give us a call at (850) 757-3331. We’re here to support you in working through the emotions and responses that come with resurfacing trauma. Healing isn’t always linear, and that’s okay.
New Heights Counseling Schedule
Sunday Closed
Monday 8:00 AM – 8:00 PM
Tuesday 8:00 AM – 8:00 PM
Wednesday 8:00 – 8:00 PM
Thursday 8:00 AM – 8:00 PM
Friday 8:00 AM – 5:00 PM
About the Author:
As a co-owner of New Heights Counseling alongside his wife, Colleen, Shaun takes on a multifaceted role. Seamlessly blending organizational leadership with life coaching, he brings a unique and remarkably effective approach to empowering therapists and administrative staff to thrive. Shaun’s commitment goes beyond managing day-to-day operations; he fosters a culture of growth, support, and excellence, ensuring that clinicians and staff are equipped to provide the highest level of care while reaching their professional potential.